Inspired by: Ribollita
- Kapha seasonJan – May in the north
- Vata seasonOct – Dec in the north
Tuscan Cannellini & Kale Stew
- Serves
- 6
- Portion
- ≈300 g
- Time
- Soak overnight · 1 h
- Texture
- Soft, thick
- Season
- Kapha season (late winter – spring)Vata season (autumn – early winter)
- Dosha
- Vata
- Pitta
- Kapha
Kapha–Pitta
Ingredients
What you need
| Done | Ingredient | Household measure | Quantity (6 servings) | Café batch ×5 |
|---|---|---|---|---|
| Cannellini / white beans (dry) | 1 cup, soaked | 200 g | 1000 g | |
| Extra-virgin olive oil | 2 tbsp | 25 g | 125 g | |
| Fennel (saunf) | ½ tsp | 1 g | 5 g | |
| Carrot | 1 | 150 g | 750 g | |
| Celery | 2 stalks | 100 g | 500 g | |
| Tomato | 2 | 200 g | 1000 g | |
| Kale | 4 cups, shredded | 200 g | 1000 g | |
| Dried herbs (thyme, oregano, rosemary, herbes de Provence) | 1 tsp rosemary–thyme | 2 g | 10 g | |
| Vegetable stock (no onion–garlic, home-made) | 5 cups | 1200 ml | 6000 ml | |
| Whole-wheat bread | 2 slices stale whole-wheat bread | 120 g | 600 g | |
| Rock salt (sendha namak) | 1 tsp | 5 g | 25 g | |
| Black pepper | ¼ tsp | 0.5 g | 2.5 g |
Method
How to cook it
Step 1: Pressure-cook beans 8 whistles.
Step 2: Warm oil with fennel and herbs; soften carrot and celery; add tomato.
Step 3: Add beans, stock and kale; simmer 20 minutes.
Step 4: Tear in the bread; simmer 10 minutes until it melts into a thick stew; season.
Nutrition
Per serving, estimated
Moderate salt · 1.1 g per serving (low <1 g; moderate 1–1.8 g; high >1.8 g)
Where the energy comes from
Protein and carbohydrate × 4 kcal/g, fat × 9 kcal/g
Estimated from IFCT 2017 / USDA composition tables; not for clinical use.
How we made it Ayurvedic
- FromOnion and garlic→Tofennel and rosemary
Appears in
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